See how easy it is to fix your diet

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National Nutrition Month in March brings attention to simple ways to improve diet and overall health

Frozen fruits and vegetables can be a more nutritious option than some fresh produce because they are frozen at peak ripeness.
The USDA’s “My Plate” guidelines recommend making half of your plate fruits and vegetables.
There are many simple ways to add fruits and vegetables to your diet, such as adding them to soups, smoothies, or egg dishes.

The following is an interview with Debbie DeAngelo, a registered nurse and health coach in Erie. It is part of a series of stories devoted to National Nutrition Month, and Frozen Food Month and Women on the Erie Dining Scene which all take place during March.

March is National Nutrition Month, which is sponsored by The Academy of Nutrition and Dietetics. All you have to do is get a cup of fruits and/or vegetables into each meal to vastly improve your diet and your health. Think you could do that? It’s so easy, even cave men could do it.

Think about it this way: It wouldn’t be hard to take another spoonful of mashed potatoes and gravy, but green things? Juicy, weird, brightly colored things? As a society, we sniff in their general direction, but how much of an effort would it take to microwave a small bag of broccoli while the meat is cooking at dinner? Pick up a tub of sliced pineapple at the grocery store to eat with lunch? Top your cereal or frozen waffles with blueberries and raspberries at breakfast? Or better yet, take a fruit or vegetable snack to eat when you get hungry while going about your business in the afternoon. Honestly admit it: It’s like taking candy from a baby.

Anyway, dad jokes aside, if you’re looking for ideas to honor the spirit of the monthlong campaign, Debbie DeAngelo, an Erie-based registered nurse and health coach, offers a bushel of ways and reasons to improve your diet, even without touching your sugar/salt habit. (That’s, like, a whole other month.)

Nutrition advice from Debbie DeAngelo

Question: What do you hope for when you hear about Nutrition Month?

Answer: When National Nutrition Month rolls around every year, it’s my sincere hope that people begin viewing food differently. Specifically, that food fuels every single cell in our body. The foods we choose contain nutrients that allow each organ to function. In other words, our body is dependent on what we feed it. Having said that, there’s no need for perfection — there is still room for splurges. What you eat most of the time is more important than what you eat some of the time.

March is also National Frozen Food Month. It’s hard to get fresh veggies that are palatable this time of year. Are frozen produce a good option?

Frozen fruits and vegetables are very nutrient dense because they are picked at the peak of ripeness and flash frozen, which means they contain an optimal amount of vitamins and minerals. Non-locally grown fresh produce has to be harvested prior to maturation, so that it survives transportation and storage without rotting before you purchase it. Picking it prematurely results in a lower nutrient content.

What does the USDA My Plate say about vegetables?

The USDA created “My Plate” food group recommendations as a replacement for the food guide pyramid. The general suggestion is that half of your plate be filled with fruits and vegetables. (They also have an online tool that will calculate your needs based upon age, height, weight, and activity level.) For people who don’t currently consume much produce, I would advise gradually increasing the amount in your diet, so your digestion adjusts to the extra fiber. Also, if you aim for at least one cup of produce at each meal, you’ll be doing fine.

What are the benefits of getting varied fruits and vegetables into your diet?

Fruits and vegetables are Mother Nature’s gift to our health because they contain substances that fight disease (anti-oxidants) and inflammation. A variety of colors and types of produce helps to ensure an array of these wellness warriors. An attainable goal is to try a new type of produce, or one you don’t typically buy, once a week. Just be sure to have a few ideas about how to prepare it.

What are some ways to add fruits and vegetables to your diet?

Here are a few simple ideas to get you started: Once again, preparation and planning are your friends.

When you bring the produce home, prep it so it’s ready to go when you need it.
Batch cooking is helpful to this process. *Double up the vegetables when making soup. You can also add them to canned soup.
Grate carrots, zucchini, and onions and add to meatloaf and meatballs.
Make your own black bean burgers.
Bake an egg in half a bell pepper for breakfast.
Add whole fruit to plain yogurt instead of buying flavored yogurt.
Oven-roast or grill vegetables for an easy flavor boost.
Stir-fry rice with peas, carrots and asparagus.
Add steamed broccoli, cauliflower, or Brussels sprouts to mac and cheese.
Try cauliflower rice or mix it half and half with whole grain rice. Same goes for mashed potatoes.
Use a variety of greens, such as arugula, spinach, and romaine in salads.
Substitute grilled portobello mushrooms for a bun with burgers and sandwiches.
Make pasta with spaghetti squash.